Eat your greens these fun, tasty ways!

If St. Patrick’s Day is the only day of the year that you eat something green, you need to rethink your diet. Leafy greens such as kale, collard greens, swiss chard and spinach are a great way to get your essential vitamins and minerals.

For those of you who don’t find a raw kale salad appealing, here are three tasty ways to get your daily fill.

Juice it up: This popular way to quickly and easily get your daily requirement all at once has been making a comeback since the days of juicing king Jack LaLanne. To make a green juice, you’ll need a quality juicer, like Vitamix or Omega. The more expensive juicers can grind leafy greens well enough to eliminate pulp, which can make juices unappealing, says Certified Holistic Health Coach and Owner of Karmic Synergy Wellness Beverly Benfer. The trick to a balanced juice is to not add too many fruits, which can spike blood sugar levels and cause you to crash later on. Benfer suggests keeping spinach, kale, celery, parsley, cucumber, carrots, green apples, limes and lemons on hand so you can make one of her favorites, which happens to be Dr. Oz’s favorite green drink. For those of you who prefer a thicker and creamy treat, green smoothies are just as healthy and require only a blender instead, which you probably already have on hand.

((From Beverly Benfer when I asked her to comment on juicing:

Juicing was one of the best choices I made for my health and wellness! From the day I bought my Omega Vert juicer I have made awesome nutrient dense juices from organic fresh vegetables several days a week, either as a meal replacement or in combination with my hearty grains and clean protein. Selecting the right juicer is the first major step, by making an investment in a good juicer you reap the benefits with a greater output of juice (less pulp) and greatest nutrient density. Juice made with or without pulp is dependent on your personal health and liking. For instance, sensitive digestive systems would benefit from less pulp which is less work on the body. I prefer without pulp. In my taste testing juice workshops the majority agree with me, some buying their slower rpm juicer the next day. Unfortunately, most juicers that produce without the pulp are a bit more costly ($200-$400), but this is where you decide if you buy a new gadget or eat out, verses putting the money into your health for a quality juicer that can last for years and cost less in the long run! While you save up for the juicer you can use the blender, it is limited on certain veggies and you need to follow instructions on how to best use the blender for juicing, being careful not to include too many fruits which can spike the blood sugar levels. Another important part of juicing is to keep the appliance on your counter, just as when you purchase exercise equipment you need to use it, not let it collect dust!

The energy and nutrients that are provided in one large glass of juice is incomparable to drinking a cup of coffee or red bull and all those “energy drinks”, which pulls nutrients from your body! When I think of greens, it isn’t romaine lettuce, it is Kale, Spinach, Parsley, Celery, Swiss Chard, Dandelion, Beet greens, etc. These are the most nutrient dense greens very high in calcium, magnesium iron, potassium, phosphorous, zinc and vitamins A, C, E and K. Also, they are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. The benefits to including dark leafy greens in your diet are blood purification, cancer prevention, improved circulation, strengthened immune system, healthy intestinal flora, promote energy, lifted spirit, improved organ function and clearing mucus congestion, not to mention younger looking skin. When juicing I try not to over think what I am putting in my juicer, most any vegetables mix very well together. For instance, I may look in the fridge and pull out beets and carrots with a little parsley. The staple vegetables I keep on hand are spinach, kale, celery, parsley, cucumbers, carrots, green apples, limes and lemons (for a zing of extra flavor). My favorites are a V6 juice (similar to a V8), and Dr. Oz’s Green Juice (recipe is on my website along with my Omega juicer). My fruits are most included in my smoothie made in my blender.

If you would like to learn more about juicing, you can contact Beverly by email, beverlyb@nycap.rr.com, to book a private consultation or group workshop on juicing to find what best fits your lifestyle in order to make it a lifelong commitment. People tell me they actually enjoy juicing, the smell alone makes them feel healthier. My clients have been including juicing into their diet in order to lose or maintain their weight, and to provide natural energy boosts. It is an awesome drink to grab on your way out the door!))

Here are some great links for what you can do with the leftover pulp! It’s just the pieces that didn’t get ground up they are still edible and filled with vitamins.

Skip the bread: While stuffing your sandwich with greens is a good start, why not get more health benefits and save on empty carbs and calories by using crisp romaine, Napa cabbage, swiss chard or collard greens instead of bread to make your sandwich or wrap. Tuck your protein and veggies into a green leaf then wrap or roll it snug for a tasty lunch (Avoid fattening deli meats and sodium-filled condiments). You’ve probably heard of Thai or Asian lettuce wraps, and many restaurants are now accommodating this request or have already initiated it on their menus. Red Robin offers a burger or a vegetarian or vegan patty, served on crisp romaine lettuce with tomatoes, onions and a spicy mustard. They also offer a side salad, if you haven’t quite had enough greens already.

Be sneaky: A no fail way to get you and your family, including the kiddos, to eat more greens is to become a sneaky chef. “The Speedy Sneaky Chef” author Missy Chase Lapine (click here for a full interview with Lapine) has a series of books dedicated to helping you include a rainbow of fruits and vegetables into your diet without giving up the foods you enjoy. Follow Lapine’s ideas to get greens, vegetables and fruits into your chicken nuggets, mac ‘n’ cheese, chicken parm, pizza and ice cream — yes, ice cream — to create a more nutritionally dense meal.

A few more ways to fit them in:

Raw salad, of course

Snacks like kale chips and other treats often found at health food stores that are made with greens

Steamed greens with olive oil, garlic and onions

Pasta dishes made with raw green veggies like zucchini or top whole wheat pasta with sauce mixed with chopped greens

Top pizzas with all kinds of greens and veggies

Egg omelets, frittatas and scrambled eggs taste great with green mixed in and other veggies